Start your day off the healthy way with a quick delicious vegetable frittata. A simple make-ahead breakfast that will keep you feeling satisfied for hours.
Do you ever go to the trouble of preparing a “healthy” breakfast and then feel hungry an hour later? Or worse, your kids complain they are hungry and ask for snacks? Then wonder to yourself why you bothered?
The Core Problem
Traditional healthy breakfasts, like cereal, oats, and fruit smoothies, are carbohydrate-rich and packed with sugar.
We eat to provide our bodies with energy (fuel) and to nourish our bodies. The core problem is that we are starting the day by feeding our bodies carbohydrates and sugar. Which means our bodies start craving more sugar during the day.
To understand how to combat this we need to understand what happens to our bodies when we eat carbohydrate-rich, sugar-filled meals.
What Is Insulin?
Insulin is a hormone that is made in the pancreas. Its main function is to act as a key to allow cells to get energy fuel (glucose). One of its most important jobs is to lower excess sugars in the blood after eating.
One of the triggers of insulin is a carbohydrate, sugar-rich meal. You eat, and the food turns into sugar, raising glucose in the blood, triggering insulin to lower blood sugar. Which is all good, BUT the average person eats too many carbohydrates. Just imagine how hard the insulin has to work to remove the excessive amount of sugar from the blood! This leads to insulin resistance, a prediabetic state.
Sugar And The Brain
The brain is rich in nerve cells (neurons) and is the most energy-demanding organ in our bodies. Brain functions like memory and learning rely heavily on glucose. However, too much glucose can have devastating effects on the brain.
After a carbohydrate-rich meal our cells become overwhelmed by insulin and fail to respond properly. This can cause cognitive difficulties such as brain fog and difficulty concentrating, and long-term damage.
So What Do I Eat For Breakfast Then?
Eating a breakfast high in healthy fats, and moderate in protein will leave you feeling full for longer and will help your brain function better. When your body is in fat-burning mode, it naturally produces more mitochondria. Mitochondria are the powerhouse of our cells. So the more mitochondria (and the healthier they are) the better our bodies and brains are able to function.
Quick Delicious Vegetable Frittata
I know that morning can be a rush for most moms! That’s why this vegetable frittata is one of my favourite make-ahead breakfasts. Once a week I whip up a large batch and then freeze it in individual portions (it freezes well and lasts a few days in the fridge). I love that it’s such a flexible recipe that I can make using whatever vegetables I have in my fridge.
- 2 Tbs olive oil
- 1 onion, finely chopped
- 3 cups vegetables, finely chopped
- 8 eggs
- ¼ cup cream
- 1 cup cheddar, grated
- 1 cup bacon, cubed (optional)
- salt & pepper, to taste
- Preheat the oven to 180°C.
- Heat the oil in a large cast-iron skillet. Add the vegetables and bacon, and saute until soft and starting to brown.
- In a large bowl whisk together the eggs, cream, salt, and pepper.
- Pour the mixture over the vegetables and stir gently.
- Carefully stir in the cheddar.
- Transfer the pan into the preheated oven immediately.
- Bake the frittata for 15-20 minutes, until the top is puffy but just set in the center. (Do not over bake or let it brown.)
- Remove from the oven and let it cool for a few minutes before slicing.
Looking for more breakfast recipes? Check out my RECIPES
page for more.